CrossFit Basinview – CrossFit

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WU: Warm-up (No Measure)

EMOM 8

Cardio

Spidey Lunge + Twist

Iron Crosses

3 Deadlifts + 3 Tall Muscle Snatches + 3 Overhead Squats

A: Metcon (10 Rounds for weight)

EMOM 10

1 Snatch

B: Metcon (5 Rounds for time)

Every 4:00 x 5

30/20 Calorie Bike / 40/30 Calorie Row / 35/25 Calorie Ski

4 Deadlifts (135/95)

4 Hang Power Cleans (135/95)

4 Front Squats (135/95)

4 Shoulder to Overheads (135/95)

Extra: Metcon (No Measure)

OPTIONAL Accessory

3 Rounds

15 ITY’s

20 Band Pull Aparts

20 GHD Back Extensions